Announcements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of for a medical professional's take on starting CrossFit with us!
- This Sunday we are hosting a seminar by CF Games Athlete Sam Dancer and Jared Stevens! 8am-1pm, Sun 11/6, $75. Find details on FB or at the gym. There will be no open gym Sunday 11/6 to accommodate the seminar. Hope to see you there!
Strength
- 10x {Row 0:20 for max cal, rest 0:40}
- 10 Min alternating EMOM of HS holds and pistols practice
Conditioning
For time complete:
- 800m with 45#/35# plate
then 2 rounds of
- 5 Wall climbs
- 30 G2OH, 45#/35#
- 1:00 plank